WOD 6/8/12 c

3 min Max Reps Double Unders

5 min hip/ shoulder mobility

Thruster– 3/3/3 @ 65/70/75% 1rm then 1/1/1 Max Effort (20 minute Cap)

Tabata- Thrusters (95/65)

For Time: 25 Knees To Elbows/25 Super Man/20 K2E/20 Super Man/15 K2E/15 SuperMan

14 replies

Charles George says:
06/08/2012 at 10:25 AM

Dus 130
thruster 105-115-125 (x3) 155 (PR) 165(PR) 185 (F) 185(F)
Tabata thruster @95 33 rounds
WOD 7:58 BRUTAL.
Reply
dariel31 says:
06/08/2012 at 10:46 AM

4 400 m runs
Run 1- 1:22 PR
Run 2- 1:19 PR
Run 3- 1:18 PR
Run 4- ~1:26
3 rounds for time
12 ring push ups/12 go let squats 2 pood/6 broad jumps
3:27
2 minute amrap hollow rocks- 41
8 min to get 2 minute accumulated L-sit 6:49
I need to work on these two things
Reply
Coach K-Rod says:
06/08/2012 at 1:09 PM

Felt pretty crappy this AM. Felt hungover, but I didn’t have more than a glass of wine… whatever…

Back Sqt: 1 RM @285# (PR) –> failed at 295# three times. Should have had it, but… excuses. 285# went up easy.

Tried messing with the press, but it wouldn’t warm up. Did a couple reps at 125#…

25-20-15
K2E
Deadlift @ 135#

5:43 (I believe.)
Reply
Coach K-Rod says:
06/08/2012 at 2:33 PM

Jeff! You got your Fromance T yet?
http://shopcrossfitreebok.com/froning-tees/burnout-fromancetank.html
Reply
- gilliebean says:
  06/08/2012 at 4:22 PM
  
  OMG. I wantz.
  
  I also want one with Ben Smith. And perhaps one with Liz Akinwale. #crossfitnerd
  Reply
  - Coach TamBot says:
    06/08/2012 at 9:57 PM
    
    Nice to see Minibean today. Love your visits!
    Reply
    - gilliebean says:
      06/09/2012 at 11:30 AM
      
      Minibean! I’d forgotten. We also call her Olive-bean. 🙂
      Reply
CT says:
06/08/2012 at 2:38 PM

3 min Max Reps Double Unders – 147

Thruster – 3/3/3 @ 65/70/75% 1rm then 1/1/1 Max Effort (20 minute Cap) – 3@85 / 3@95 / 3@100 / 1@115 / 1@135 fail / 1@125

Tabata- Thrusters (95/65) – 14 after round 3. Wrists hurt bad, I had to stop.

For Time: 25 Knees To Elbows/25 Super Man/20 K2E/20 Super Man/15 K2E/15 SuperMan – 6:12
Reply
cahill says:
06/08/2012 at 3:35 PM

3 min Max Reps Double Unders-got 35 unbroken then a bunch of 8- 15’s guessing about 100+
Thruster- 3/3/3 @ 65/70/75% 1rm then 1/1/1 Max Effort (20 minute Cap)-95-125/145- 155/175/ 175 F
Tabata- Thrusters (95/65)-8,7,5,4,3,3,4,- I had trouble with my bumper on this one so I missed a round. -34 in total
For Time: 25 Knees To Elbows/25 Super Man/20 K2E/20 Super Man/15 K2E/15 SuperMan- 6:50 I think
Good turnout this am.
Reply
Rory M says:
06/08/2012 at 3:48 PM

3 min DU- 125
Haven’t been practicing enough

Thrusters- 3/3/3- 75/95/115- 1/1/1- 135/155/175F…165

Tabata Thrusters- 41 Total

For time: 6:59
Still struggling to link K2E consistently
Reply
Head Coach says:
06/08/2012 at 4:06 PM

@10am: 800M Run @ 80% intensity=3:22
Clean- WU-3@95/115 + 1@135 WS-5@165/3@185/1@205
@3pm:10 min amrap of: 20 DU’s/10 Weighted GHD Hip Extensions #25/5 Strict Ring Dip/3 Strict HSPU=6 rounds
Front Squat- WU-5@45 + 1@135 WS-1@155/175/195/215/235F
Muscle Up= 5/5/5
Reply
Coach TamBot says:
06/08/2012 at 7:03 PM

Hit up the Stong Man Class

Warm Up – Tabata Hill Sprints

50′ Sled Push – 60lbs/85/105/125

AMRAP of 1 Push Jerk/ 20 DU’s/ 2 PJ’s/20 DU’s….. up to 6 Min –
Got to the Set of 5 Push Jerks at 95lbs.

Cash Out – 10/10/10/10 – GHD Sit Ups
Reply
- Coach K-Rod says:
  06/08/2012 at 8:55 PM
  
  Cool little AMRAP!
  Reply
- Coach TamBot says:
  06/08/2012 at 9:56 PM
  
  – Thanks
  
  P.S. Awesome WODding with you Cindy :))
  Reply